Mar 15, 2021 by josh 390 3-16 Tempo work Alternating single arm dB bench press3×5/arm 3 sec down, 3 sec up*one arm is extended while other arm works Inverted Row3×6 3 sec down, 3 sec up WOD3 rounds400m run or 20/17 cal bike or row10 hang power cleans 135/95...Read more